How to Drink More Water: 9 Easy Habits
How to drink more water every day: how much you actually need, why 8 glasses is only a rule of thumb, and nine easy habits that make it automatic.
You know you should drink more water. You might even own a nice bottle. But by 4 PM you realize you’ve had two coffees and half a glass of water.
This guide covers how to drink more water with simple habits that don’t rely on remembering. It’s part of our health habits guides.
Note: some health conditions (for example kidney or heart conditions) require specific fluid limits. Follow your doctor’s advice if that applies to you.
How much water do you need?
There’s no single number that fits everyone. Needs vary with body size, activity, climate and health. “Eight glasses a day” is a convenient rule of thumb rather than a scientific requirement.
For reference, the US National Academies set general adequate intakes for total water from all drinks and food at about 3.7 litres a day for men and 2.7 litres for women. Food provides a meaningful part of that, and other drinks count too.
For most healthy people, simple signs help: drink when you’re thirsty, and pale yellow urine is usually a sign you’re drinking enough. Drink more in heat, during exercise, and when you’re ill.
Nine habits to drink more water
1. Start the day with a glass
Leave a full glass by the bed or next to the kettle. Drink it before your coffee. It’s one of the easiest habit stacks.
2. Keep a bottle in sight
A bottle on your desk, in your bag and in the car. Visible water gets drunk; water in the kitchen doesn’t.
3. Water with every meal
Make a glass of water part of every meal and snack.
4. Link it to things you already do
- After each bathroom break, drink a glass.
- When you start a meeting or a focus block, take a few sips.
- When you make tea or coffee, pour a glass of water too.
5. Use a bottle with marks
A bottle with time or volume marks shows progress at a glance.
6. Make it taste better
Add lemon, cucumber, mint or berries. Sparkling water counts.
7. Eat water-rich foods
Fruit, vegetables, soup and yoghurt all add fluid.
8. Refill at set points
Refill your bottle at the same moments each day: arriving at work, after lunch, mid-afternoon.
9. Drink before you feel very thirsty in heat and exercise
Take water on walks and workouts, and drink more on hot days.
A simple daily routine
| When | Habit |
|---|---|
| Waking up | A glass by the bed or kettle |
| Breakfast | A glass with the meal |
| Arriving at work | Fill your bottle |
| Lunch | A glass with the meal, refill the bottle |
| Mid-afternoon | Finish and refill |
| Dinner | A glass with the meal |
Keep it going
You don’t need to track every sip. Notice how you feel, keep the bottle visible, and make water the default drink at meals. If you like tracking, a simple tick for each refill works.
For other daily health habits, see how to make exercise a habit and healthy eating habits.
Common questions
Do I really need 8 glasses of water a day?
Not necessarily. It’s a rule of thumb. Needs vary by person, activity and climate. Drink when thirsty, and more in heat or during exercise.
Does coffee count toward water intake?
Coffee and tea contribute to fluid intake for most people. Water is still the best default drink.
How can I remember to drink water?
Keep a bottle in sight, drink a glass with every meal and attach drinking to things you already do, like making coffee or starting a meeting.
Can you drink too much water?
Yes, though it’s rare. Drinking very large amounts in a short time can be dangerous. Normal habits like a glass with meals and a bottle at your desk are safe for healthy people.
